Halloween can be a challenge for parents who try to feed their children healthy, nutritious meals and snacks. Below are some tips to help your family to have a healthier Halloween while still enjoying the holiday without overdoing it on the candy. Eat a healthy and hearty meal before heading out to trick-or-treat. A slow... Continue Reading →
Pumpkin spice is a Fall favorite, but these are tasty any time of year. Instead of adding unnecessary sugars, use tasty toppings such as non-fat vanilla yogurt, fresh, canned, or dried fruit, or some crunchy nuts! Pumpkin Pancakes Bright pumpkin spice aroma make these Fall favorites tasty any time. 1 cup whole wheat flour1 cup... Continue Reading →
Carving Pumpkins: These are perfect for carving jack-o-lanterns or as a Fall display, but the pulp is watery and is filled with seeds (Bake the seeds for a tasty snack!) Baking Pumpkins: These are smaller and usually labeled as “cooking,” “pie,” or “sugar” pumpkins. These types of pumpkins have a sweet, tender pulp that is... Continue Reading →
Lentil Chili 5 cups vegetable Broth (Low Sodium)1 pound dry lentils 1 tsp salt16 oz diced tomatoes (or 1 can tomato sauce (8 ounces) )1 onion1 tbsp oil1 1/2 tsp chili powdersalt and pepper (to taste) Thoroughly rinse onions and chop. Rinse lentils and remove any shriveled pieces or pebbles.2. Combine water/broth, lentils, and salt in a... Continue Reading →
The weather is becoming cooler. It’s time to think of our favorite dishes that are warm and filling. One favorite for many families is chili: a quick, one-pot dish that is perfect for a weeknight or a weekend game day. Here are a few tips to turn your chili into a nutrient-packed, healthy dish that... Continue Reading →
Stovetop Cinnamon Applesauce A quick, low-cost snack that can be enjoyed warm or cold. KnifeSauce panMeasuring spoonsFork 3 apples2 tsp ground cinnamon 1/2 cup water Wash apples under cold water and dry with a clean towel. Core and slice apple to about the same thickness, about 1/2 inch.In a medium saucepan over medium-high heat, add water... Continue Reading →
Fall is in the air which means that apples are in season. We have all heard the saying, “An apple a day, keeps the doctor away.” An apple a day may not actually keep the doctor away, but apples do offer a number of health benefits. Apples are: Very inexpensive.Low in calories (about 80 calories per tennis ball... Continue Reading →
Wake up to an effortless breakfast with this easy, overnight oatmeal recipe. Slow Cooker Oatmeal Slow Cooker 3 cups water1 1/2 cups steel-cut oats1/2 tsp ground cinnamon1 apple (peeled and cubed) Wash hands.Combine all ingredients in slow cooker. Cook on low for 6-8 hours, or until oats are tender. Top with peanut butter or other... Continue Reading →
Introducing whole grains into your diet is easy, beneficial, and nutritious. For maximum dietary health, whole grains should make up a substantial portion of a balanced diet, just as meats and vegetables should. Whole grains contain: High levels of fiberProteinsVitaminsMinerals All of which, make whole grains a nutrient-rich food. Some examples of whole grains include,... Continue Reading →
We love Idaho apples, especially when they're in season in the Fall. Check your area for apple picking farms. If you're not near a farm, watch for good prices at the store when apples are in season. Apple Tortilla Pocket Pies Fresh, in-season, Idaho apples make this whole wheat pocket pies so tasty. 4 whole... Continue Reading →
Fall activities are even more pleasant when it’s cooler outside and the leaves start to change. Grab a jacket, comfortable shoes, and try some of these activities: Take a Walk- You can collect colorful leaves or rocks to decorate for fall or just for fun.Pick-up Game- Join your kids in a game they love. How... Continue Reading →
Asian Turkey Lettuce Wraps 1 pound ground turkey1 bell pepper (diced)1/4 cup carrots (shredded)2 green onions (sliced)2 cloves garlic (minced)1 Tbsp. fresh ginger (grated)2 Tbsp. soy sauce (low sodium)1 Tbsp. rice vinegar (or apple cider vinegar)1 head butter lettuce (or other large leaf lettuce)1 Tbsp. lime juice 1/4 cup cilantro Wash all vegetables under cold... Continue Reading →
Are you packing a lunch for your child to take to school or maybe for yourself to take to work? Harmful bacteria can grow and multiply quickly in a lunch that is not packed safely, possibly leading to illness. Children especially can be at a greater risk of foodborne illness. Here are a few simple,... Continue Reading →
Banana Pancake Breakfast Tacos A quick, easy, and healthy breakfast recipe. bowlForkSkilletSpatulaSpoon 1 Banana2 Eggs3 tbsp Greek Yogurt, Vanilla (low-fat)1/8 cup Blueberries1/8 cup Raspberries Mash banana with fork.Add 2 eggs.Whisk together.Pour 1/3 of batter on a skillet at medium heat. Cook until golden. Flip with a spatula. Repeat 2 more times to make 3 pancakes.Put... Continue Reading →
Many people have heard the saying “Breakfast is the most important meal of the day”. Research has found this statement to be true because eating breakfast can help jump start our brains and metabolism. Our metabolism increases after we eat, so the sooner we eat in the morning, the sooner our body will start metabolizing... Continue Reading →
Delicious whole-grain granola. Eat it as a cereal with milk, sprinkled on yogurt with fruits & nuts, or as a snack. Baked Granola Delicious whole-grain granola. Eat as a cereal with milk or sprinkled on yogurt with fruits & nuts, or as a snack. ovenfoil or parchment paperLarge bowlSpoonairtight container 2 tablespoons vegetable oil¼ cup... Continue Reading →
A delicious smoothie to be made as a summertime snack or dessert. Summer Breeze Smoothies A delicious smoothie to be made as a summertime snack or dessert. Blender 1 cup plain yogurt (non-fat)6 strawberries (medium)1 cup pineapple (crushed, canned in juice)1 banana (medium)1 tsp vanilla extract4 ice cubes Place all ingredients in blender and puree... Continue Reading →
As the summer temperatures increase, it becomes harder to stay cool while being physically active. Exercise and warmer temperatures can increase the temperature of our bodies and increases our heart rate. Sweating is the way our bodies cool themselves and if we do not actively drink fluids, we can become dehydrated quickly. Drinking, especially water,... Continue Reading →
When it's hot outside, this cool salad is so refreshing. Zesty Watermelon & Jicama Salad Easy and flavorful, this salad just might become your go-to BBQ side dish! 4 cups watermelon (rind removed, seeded and cubed into 1-inch pieces)1/4 cup crumbled cotija cheese (or another crumbly cheese such as feta)1 cup chopped peeled jicama1/4 cup... Continue Reading →
Late Summer in Idaho means watermelons are at their sweetest and juiciest. Here's an FAQ! HOW TO WASH: Scrub watermelon using a clean produce brush then, dry with paper towels. Use clean knives and cutting surfaces. Watch how to wash a watermelon: https://youtu.be/JUfGp6IWe1w HOW TO CUT: Make sure you wash your hands with soap and... Continue Reading →
Honey Nut No-Bake Granola Bars 1 1/4 cup crisp brown rice cereal 1 cup quick-cooking oats (uncooked)1/3 cup honey1/2 cup peanut butter (or nut butter of choice)1/2 tsp ground cinnamon 1 tsp vanilla extract 1 cup raisins (optional)2 tsp chia seeds or flax seeds (optional)1/2 cup toasted, chopped walnuts (optional) Line an 8x8 pan with plastic wrap... Continue Reading →
It may come as no surprise to parents that their kids enjoy sweet treats or beverages. Many of the products with lots of added sugar are marketed specifically to kids, from breakfast cereals and sweetened drinks to candies and cookies. While these sweet treats may look “fun”, they are not-so-fun for our family’s health, with... Continue Reading →
Tortilla Pizza Hack This is a great recipe that can be customized with your favorite toppings. KnifeSpoonSkillet, medium 4 whole wheat tortillas (8 inch)1/2 cup pizza sauce (low sodium)16 slices turkey pepperoni4 mushrooms (sliced)1 bell pepper (any color)1 cup mozzarella cheese (shredded)4 tsp olive oil (extra virgin) Wash hands.Wash mushrooms and pepper before cutting.Cut a... Continue Reading →
August is Back to School Month which means it is time to make the decision if you want to pack your child’s lunch or feed them what the school provides. Each option has many considerations and health benefits. Packing a lunch provides an opportunity to be selective and creative with your child while packing a... Continue Reading →
Stuffed Summer Squash is a family favorite recipe. It is a great way to get more vegetables in during dinner time and use up the abundance of squash from your garden! Stuffed Summer Squash A great recipe for summer squash during the seasonal months! 1 yellow squash (washed and cut lengthwise)1 zucchini squash (washed and... Continue Reading →
Summer squash can be prepared and served in several different ways. SteamedGrilledSautéedFried Summer squash can also be included in stir fry recipes and can be used interchangeably with most recipes. They mix well with tomatoes, onions, and okra in vegetable medleys. Baby squash can be used as an appetizer or sautéed with other vegetables. Summer... Continue Reading →
Kids need to drink more water. Adding fruit and lemon zest might help kids drink more. Eat Smart Idaho's 'Rainbow Water Quencher' has been a favorite at USDA Summer Feeding sites. Make your own at home. https://videopress.com/v/6ItPMRd2?resizeToParent=true&cover=true&preloadContent=metadata Rainbow Water Quencher Most of us need to drink more water! Adding flavorful fruit and lemon zest adds... Continue Reading →
This isn't a set recipe, just some great ideas for basic camping dinners made in a foil packet. Foil Packet Camping Dinners Great for camping! Choose a protein: (Ground beef or turkey sausage, cubed chicken or steak, fish. Smaller pieces of meat cook more quickly. )Add lots of veggies: (For ease, wash and cut veggies... Continue Reading →
Here's a tasty and healthy campfire dessert. Campfire Apple Pocket While camping, a healthy dessert is a great treat. 1 apple (washed and sliced)1 tablespoon raisins1 teaspoon brown sugarpinch of cinnamon Wash hands with soap and water.Place apple slices on a large piece of foil, double layered.Sprinkle with raisins, brown sugar, and cinnamon.Wrap the foil... Continue Reading →
Water affects all body functions. It helps keep body temperature constant, it carries nutrients and oxygen to cells, and carries waste away. Water helps maintain blood volume and helps lubricate joints and body tissues such as those in the mouth, eyes, and nose. The amount of water that a child needs each day may seem... Continue Reading →
Sausage and Vegetable Foil Packets 4 low-fat turkey or chicken Italian sausages 1 pound green beans8 mini sweet peppers1 red onion1 yellow squash2 tbsp. olive oil10 garlic clovesblack pepper (to taste)1 lemon Preheat your grill to medium-high heat. If baking, preheat oven to 425°. Wash all vegetables and lemon. Trim beans, roughly chop peppers and onion,... Continue Reading →
Summer is in full swing, so there is no better time to bring friends and family together for some yummy grilled food that everyone can help prepare and enjoy. July is the national month for grilling, and it is also anti-boredom month. One way to combat boredom for kids is to include them in tasks... Continue Reading →
Cantaloupe Yogurt Bowls A tasty summer recipe. KnifeLarge spoonMeasuring spoons 1 cantaloupe, medium2 cups low-fat Greek yogurt1/2 cup Granola (unsweetened)1/4 cup coconut (unsweetened, shredded) Wash cantaloupe.Cut cantaloupe in half.Scoop out the seeds.Fill each cantaloupe half with 1 cup of low-fat Greek yogurt.Add 1/4 cup unsweetened granola to each half.Add 1/8 cup unsweetened, shredded coconut to... Continue Reading →
This recipe takes an oatmeal chocolate chip cookie recipe and replaces some of the sugar and butter with applesauce. This gives a beautiful apple flavor to the cookies, while also making them a little healthier. Applesauce Oatmeal Chocolate Chip Cookies You can't go wrong with these applesauce oatmeal chocolate chip cookies! 1 cup Unsweetened applesauce1/4... Continue Reading →
July is the month of farmers markets, in which you can find fresh fruits and vegetables. Farmers markets have many perks, in addition to stocking up on nutrient dense foods you can also form connections. Local artisans, farmers, community members provide a healthy experience for the whole family. It’s a chance to enjoy being in... Continue Reading →
Bake your own veggie pizzas. Let kids choose from a variety of veggies such as spinach, tomatoes, mushrooms, peppers and summer squash. Teach kids how to make easy homemade pizza sauce. 5-Minute Pizza Sauce Kids love making this easy homemade pizza sauce. 1 15 ounce can tomato sauce (low-sodium)1 6 ounce can tomato paste (low... Continue Reading →
Summer is the time to enjoy the outdoors and take advantage of the long days of sunshine and great weather. You don’t have to spend a lot of money to have summer family fun. Write your activity plans on a family calendar and let the kids help in planning the activities. Allow them to check... Continue Reading →
Grilled asparagus has a slightly smokey flavor combined with a little bit of char and sweetness you can only get when cooking them over an open flame. Also, Idaho-grown asparagus is the best! Grilled Idaho Asparagus Grilled asparagus has a slightly smokey flavor combined with a little bit of char and sweetness you can only... Continue Reading →
You can grill just about anything! Do you know that there are food safety steps to follow no matter what you’re cooking? Keep reading to learn about safe grilling of all foods. Clean: HANDS: No matter what you’re grilling, always start with clean hands especially before and after touching raw meat, poultry, and seafood items... Continue Reading →
While out walking, hiking, or biking the local Idaho trails take this simple snack with you for a healthy treat. Poppin’ Corn Trail Mix While out walking, hiking, or biking the local Idaho trails take this simple snack with you for a healthy treat. 7-10 cups popped popcorn ((1 air popper batch))2 cups whole grain... Continue Reading →
As we enter the summer months you may want to take your walking from indoors on a treadmill to walking in Idaho’s beautiful outdoors. All throughout Idaho there are walking trails that suit all needs. If you are just starting out or if you’re an avid hiker, you can find your perfect trail in any... Continue Reading →
Try this great summer recipe using seasonal strawberries. It can be used as a topping on pancakes or waffles or mixed in with yogurt. Strawberry Compote Try this great summer recipe using seasonal strawberries. It can be used as a topping on pancakes or waffles or mixed in with yogurt. 3 cups strawberries (fresh or... Continue Reading →
National Dairy Month was originally created in 1937 as National Milk Month as a way to promote drinking milk when there was an extra supply of milk during the warmer months of summer. Then in 1939, June became the National Dairy Month because of research that supported the positive contributions dairy products make to our... Continue Reading →
You can use any type of salsa with these yummy tacos but our Cherry Salsa is especially tasty.
Great for barbeques and picnics, a layered salad in a jar is quick and easy to make and you can use any fresh fruit! Fruit Salad in a Jar Great for barbeques and picnics, a layered salad in a jar is quick and easy to make and you can use any fresh fruit in season!... Continue Reading →
Memorial Day marks the beginning of summer events like barbeques, picnics, and camping. The warmer weather and eating outdoors can bring food safety challenges. Food left at room or warmer outside temperatures can increase the chance of bacterial growth in food that can cause food poisoning. To keep the fun in your special events, follow... Continue Reading →
It's strawberry season! Produce in season tastes better and is usually cheaper. The time is right to enjoy strawberries. Red, sweet, juicy strawberries are of America's most loved fruits. A cup of strawberries has about 50 calories and are an good source of vitamin C and and fiber. When fresh strawberries aren't in season, choose... Continue Reading →
Note: Do not wash strawberries until ready to eat. Rinse strawberries gently but thoroughly under cool running water, drain in a clean strainer, and pat dry with a clean paper towel. Picking from a garden: Strawberries do not ripen after they’re picked, so it’s important to pick when the berry is fully red, without green... Continue Reading →
Warmer weather is in the air and the early season’s produce is becoming available. Where can you find the freshest fruits and vegetables possible? Chances are, they may be closer than you think. Check out the farmer’s markets in your area to see what is in store for you. You can find: Fresh-picked fruits and... Continue Reading →
Southwest Salad A flavorful and nutrition packed recipe you and your family will love. Can openerstrainerMedium BowlKnife 1 onion (finely chopped)2 cans no-salt-added black beans ((15 oz.) cans)15 ounce can low-sodium corn (or bag frozen)15 ounce can no-salt-added diced tomatoes1 cup fresh cilantro2 limes (juiced)1/2 tsp ground cumin1/2 tsp chili powder1/2 tsp Pepper corn tortilla... Continue Reading →
